Learning the basics of mountaineering and backpacking.

1. Lei Mangubat

2. PRELIMINARY
QUESTIONS
1. Why should we go for hiking?
2. Give 3 preparations you need
to do before the climb?
3. Give 10 things you need to
bring/wear for the hike?
4. What rules/regulations should
you observe during the hike?
5. Give 3 learnings you got from
our Capistrano Hike that you
can apply in our upcoming
hike.

3. HIKING FOR HEALTH –
BENEFITS
HIKING BENEFITS MULTIPLE DIMENSIONS OF
HEALTH
Physical
Spiritual
Mental
Emotional
Social
Environmental

4. PHYSICAL
HIKING BENEFITS MULTIPLE DIMENSIONS OF
HEALTH
Lose excess pounds
Assist in preventing heart disease
Decrease in hypertension (HB)
Build stronger bone density
and much more!

5. SPIRITUAL
HIKING BENEFITS MULTIPLE DIMENSIONS OF
HEALTH
Connect with nature
Create purpose in life

6. MENTAL & EMOTIONAL
HIKING BENEFITS MULTIPLE DIMENSIONS OF
HEALTH
Set mind at ease
Enhance knowledge of nature
Clear your head from stressful day
Free yourself from worry
Become calm and relaxed

7. SOCIAL
HIKING BENEFITS MULTIPLE DIMENSIONS OF
HEALTH
Connect with others of similar
interest
Join hiking clubs
Enjoy with family and friends

8. ENVIRONMENTAL
HIKING BENEFITS MULTIPLE DIMENSIONS OF
HEALTH
Surrounded by positive
environment
Keep hiking environment clean
Become an advocate

9. CLIMB PREPARATION
Physical fitness
 Important for safety
and to prevent
accidents
 Enjoy scenery and
company
 Physical fitness
guidelines:
 Continuous
endurance training
through aerobic
sports, such as
running, swimming,
cycling and walking

10. CLIMB PREPARATION
Weight training to
build muscular
strength and
endurance
Any participant
who gets sick
should forego the
climb. A sick
participant is a
liability to the
group.

11. 6 CATEGORIES OF CLIMBS
a. Training Climbs
b. Minor Climbs
c. Clean-Up Climbs
d. Major Climbs:
ascents on mountains
whose degree of
difficulty is higher than
those used on training
climbs, which usually
takes several days to
complete.

12. e. Guideship Climbs:
mountaineers provide
groups with guided
ascents. For a fee, select
members can organize a
trek for groups
interested in climbing a
certain mountain.
f. Exploratory Climbs:
the routes of these
climbs are established
and are ascended for the
first time.
6 CATEGORIES OF CLIMBS

13. C. Route Planning
 An ascent must be
aided with the aid of
maps. The map usually
gives information
regarding existing and
possible routes,
communities within the
periphery of the
mountain, distribution
of vegetation,
approximate compass
bewaring and an
6 CATEGORIES OF CLIMBS

14. TRAIL MOVEMENT
A) During the trek,
there are some
conventions followed
regarding group
formation.
 The lead man is always
in front and is
responsible for pacing
the group, while the tail
man is responsible for
bringing up the rear.
 Line formation on
narrow trails should be
single file. Overtaking
Group Formation

15. The ideal distance
between two
climbers is
approximately
two(2) meters.
TRAIL MOVEMENT
Group Formation

16.  Always start with a
slow pace to slowly
warm up your
muscles. Then
gradually change
your pace to the
group’s desired
pace.
 The pace of the
group should be
that of the slowest
member or the
person who has the
heaviest load.
TRAIL MOVEMENT
Trail Signals

17.  Should there be a need to stop,
inform the lead or tail man so that
he or she can give the appropriate
order to stop.
 Maintain a steady rhythm while
trekking. When negotiating steep
slopes, keep the rhythm (pace) by
shortening your strides. On level
ground, maintain the
rhythm by taking
longer strides.
TRAIL MOVEMENT
Trail Signals

18. E) Rests
The interval between
different stops will
usually depend on the
difficulty of the terrain
encountered.
TRAIL MOVEMENT
Rests

19. 1. Treks on level
ground - five (5)
minutes rest for every
hour of hiking.
2. Ascents - five (5)
minutes rest for every
thirty (30) minutes of
hiking; on steep
slopes - five (5)
minutes rest for every
fifteen (15) minutes of
hiking.
3. Descents - five (5)
minutes of rest for
TRAIL MOVEMENT
Rests

20. During rest periods, do not
sit or lie down at once.
Keep standing at least thirty
(30) seconds to allow your
pulse to slow down to
normal levels before sitting
down. When resting, sip
your water if you are
thirsty.
Drinking too much quickly
will induce an abrupt
lowering of your body
temperature.
TRAIL MOVEMENT
Rests

21.  Preserve the natural
state of the
wilderness. Inform
the person behind
you of imminent
obstacles or dangers
along the path.
 When the group is
unsure of the proper
path toward the
objective, several
members should
scout for the right
trail or path.
TRAIL MOVEMENT
Trail Regulations

22.  Side trails not in use
should be closed to
prevent others from
using them. This can
be done by blocking
the path with sticks
or branches.
 To make the path
safer for hikers
following you, cut
sharp thorns and
poisonous plants
along the trail.
 Do not litter. Pocket
TRAIL MOVEMENT
Trail Regulations

23. Straps, flaps, belts and knots may come
loose during the trek. It is the duty of
the person behind you to inform you if
you had dropped anything on the trail.
In the event of an accident, keep the
casualty comfortable and relaxed.
Administer first-aid and transfer the
person to the nearest clinic or hospital.
TRAIL MOVEMENT
Trail Regulations

24. WATER MANAGEMENT
Water
discipline
1 liter: trail water
Avoid drinking in
huge gulps
Bring additional if
you are a heavy
drinker

25. GARBAGE MANAGEMENT
Trash of any kind
should not be left at
jump-off points.
Do not reinforce
locals’ habit of
collecting trash from
visitors except if they
intend to recycle.
Every member of the
group is responsible
for her trash.

26. 1. It should not induce thirst, since it
would induce the climber to consume
more water.
2. Nutritious and must satisfy your
body’s energy requirements. Sweets in
general, meet this criteria but may
require some catabolic conversions
before your body can use it as a fuel.
3. Easy to prepare and should require
little or no cooking at all. Time and fuel
constraints must be considered.
TRAIL FOOD REQUIREMENTS

27. TRAIL FOOD REQUIREMENTS
Examples: Crackers,
nuts, candies,
chocolates, fresh or
dried fruits, corn flakes,
pre-packed gelatins, etc.

28. CLIMBING CHECKLIST
Money
Cellular phone
Identification card
Whistle
Hiking boots
Backpack
Trail water
Rain gear
Water containers
Notebook and pencil
Plastic bags and trash
bags
First aid kit
Trail food
Packed lunch
Sunblock
Optional
 Umbrella
 Camera and tripod
 Pack cover

29. +
WHEN NATURE CALLS…
Avoid polluting
water source
Eliminate contact
with animals and
insects
Maximize
decomposition
Minimize the
chances of social
impacts

30. + WHEN NATURE CALLS…
Pack it in, Pack it out.

31. WHEN NATURE CALLS…
PACK IT IN, PACK IT OUT.

32. Plan Ahead and Prepare
Travel and Camp on Durable
Surfaces
Dispose of Waste Properly
Leave What You Find
Minimize Campfire Impacts
Respect Wildlife
Be Considerate of Other Visitors
LEAVE NO TRACE
7 Principles

33. Enjoy your climb!